.summer-header {
    font-family: 'Arial', sans-serif;
    max-width: 1000px;
    margin: 0 auto;
    padding: 20px;
    text-align: center;
    color: #333;
    background-color: #f9f9f9;
    border-radius: 10px;
    box-shadow: 0 4px 8px rgba(0, 0, 0, 0.1);
}

.summer-header h1 {
    font-size: 2.5em;
    color: #e74c3c;
    margin-bottom: 10px;
    text-transform: uppercase;
}

.summer-header h2 {
    font-size: 1.5em;
    font-weight: 300;
    margin-bottom: 20px;
    color: #555;
}

.summer-header p {
    font-size: 1.1em;
    line-height: 1.6;
    margin-bottom: 25px;
}

.author {
    font-style: italic;
    color: #777;
    font-size: 0.9em;
}

.author span {
    display: block;
    margin: 5px 0;
}
.training-program {
    font-family: 'Roboto', sans-serif;
    max-width: 1000px;
    margin: 20px auto;
    padding: 25px;
    background-color: #fff;
    border-radius: 8px;
    box-shadow: 0 2px 10px rgba(0, 0, 0, 0.05);
    line-height: 1.6;
    color: #333;
}

.training-program h2 {
    color: #e74c3c;
    font-size: 1.8em;
    margin-bottom: 15px;
    text-transform: uppercase;
}

.training-program h3 {
    color: #2c3e50;
    font-size: 1.4em;
    margin: 25px 0 10px 0;
    border-left: 4px solid #e74c3c;
    padding-left: 10px;
}

.training-program p {
    margin-bottom: 15px;
    font-size: 1.1em;
}

.motivation {
    font-style: italic;
    background-color: #f8f9fa;
    padding: 15px;
    border-radius: 5px;
    margin-top: 20px;
    color: #7f8c8d;
}
.training-plan {
    font-family: 'Arial', sans-serif;
    max-width: 800px;
    margin: 0 auto;
    padding: 20px;
    background-color: #fff;
    border-radius: 10px;
    box-shadow: 0 2px 10px rgba(0, 0, 0, 0.1);
    color: #333;
}

.training-plan h1 {
    color: #e74c3c;
    font-size: 2em;
    text-align: center;
    margin-bottom: 5px;
}

.training-plan h2 {
    color: #2c3e50;
    font-size: 1.5em;
    text-align: center;
    margin-bottom: 30px;
}

.day {
    margin-bottom: 30px;
    padding-bottom: 20px;
    border-bottom: 1px dashed #ddd;
}

.day h3 {
    color: #3498db;
    font-size: 1.3em;
    margin-bottom: 10px;
}

.day h4 {
    color: #2c3e50;
    font-size: 1.1em;
    margin: 15px 0 10px 0;
}

.directions {
    font-style: italic;
    color: #555;
    margin-bottom: 15px;
}

table {
    width: 100%;
    border-collapse: collapse;
    margin: 15px 0;
}

table th, table td {
    padding: 10px;
    text-align: left;
    border: 1px solid #ddd;
}

table th {
    background-color: #f2f2f2;
    font-weight: bold;
}

table tr:nth-child(even) {
    background-color: #f9f9f9;
}
.exercise-tip2 {
    background-color: #596775; /* Тёмный фон */
    color: #ecf0f1; /* Светлый текст */
    padding: 20px;
    border-radius: 8px;
    margin: 20px 0;
    font-family: 'Arial', sans-serif;
    box-shadow: 0 4px 8px rgba(0, 0, 0, 0.2);
}

.exercise-title2 {
    color: #e74c3c; /* Красный заголовок */
    font-weight: 800; /* Утолщение */
    font-size: 1.5em;
    margin-bottom: 15px;
    text-transform: uppercase;
    letter-spacing: 1px;
}

.exercise-description p {
    margin: 10px 0;
    line-height: 1.5;
    font-size: 1.1em;
}

/* Для сноски (если нужно) */
.exercise-tip::after {
    content: "ℹ️ Советы по технике";
    display: block;
    font-size: 0.8em;
    color: #bdc3c7;
    margin-top: 15px;
    text-align: right;
}
.exercise-instruction {
    background: #596775;
    border-radius: 10px;
    padding: 25px;
    margin: 25px 0;
    font-family: 'Roboto', sans-serif;
    color: #f0f0f0;
    box-shadow: 0 5px 15px rgba(0, 0, 0, 0.3);
    border-left: 5px solid #4CAF50;
}

.exercise-title {
    color: #4CAF50;
    font-size: 1.8em;
    margin-bottom: 20px;
    text-transform: uppercase;
    letter-spacing: 1px;
    font-weight: 700;
}

.steps-container {
    display: flex;
    flex-direction: column;
    gap: 20px;
}

.step {
    display: flex;
    gap: 15px;
    align-items: flex-start;
}

.step-number {
    background: #4CAF50;
    color: white;
    width: 30px;
    height: 30px;
    border-radius: 50%;
    display: flex;
    justify-content: center;
    align-items: center;
    font-weight: bold;
    flex-shrink: 0;
    margin-top: 3px;
}

.step p {
    margin: 0;
    line-height: 1.6;
    font-size: 1.1em;
}

.exercise-tip {
    margin-top: 25px;
    padding: 15px;
    background: rgba(76, 175, 80, 0.1);
    border-radius: 8px;
    border-left: 3px solid #4CAF50;
    font-size: 0.95em;
}

.exercise-tip em {
    color: #a5d6a7;
}

/* Анимация шагов */
.step {
    opacity: 0;
    transform: translateX(-20px);
    animation: fadeIn 0.5s forwards;
}

.step:nth-child(1) { animation-delay: 0.1s; }
.step:nth-child(2) { animation-delay: 0.3s; }
.step:nth-child(3) { animation-delay: 0.5s; }

@keyframes fadeIn {
    to {
        opacity: 1;
        transform: translateX(0);
    }
}

/* Адаптивность */
@media (max-width: 600px) {
    .exercise-instruction {
        padding: 20px;
    }
    .step {
        flex-direction: column;
        gap: 8px;
    }
    .step-number {
        margin-bottom: 5px;
    }
}
.bench-press {
    background: #1a1a2a;
    border-radius: 12px;
    padding: 25px;
    margin: 25px 0;
    font-family: 'Roboto', sans-serif;
    color: #f0f0f0;
    box-shadow: 0 4px 20px rgba(0, 0, 0, 0.25);
    border-left: 5px solid #E74C3C;
    position: relative;
    overflow: hidden;
}

.bench-press::after {
    content: "";
    position: absolute;
    top: 0;
    right: 0;
    width: 100px;
    height: 100px;
    background: radial-gradient(circle, rgba(231, 76, 60, 0.1) 0%, transparent 70%);
}

.exercise-title {
    color: #E74C3C;
    font-size: 1.8em;
    margin-bottom: 20px;
    text-transform: uppercase;
    letter-spacing: 1px;
    font-weight: 800;
    position: relative;
    display: inline-block;
}

.exercise-title::after {
    content: "";
    position: absolute;
    bottom: -8px;
    left: 0;
    width: 50%;
    height: 3px;
    background: #E74C3C;
}

.technique-points {
    display: flex;
    flex-direction: column;
    gap: 15px;
    margin-bottom: 25px;
}

.point {
    display: flex;
    gap: 12px;
    align-items: flex-start;
}

.point-icon {
    color: #E74C3C;
    font-size: 1.2em;
    margin-top: 2px;
}

.point p {
    margin: 0;
    line-height: 1.6;
    font-size: 1.1em;
}

.point strong {
    color: #F39C12;
    font-weight: 600;
}

.visual-cue {
    background: rgba(231, 76, 60, 0.1);
    border-radius: 8px;
    padding: 15px;
    border-left: 3px solid #E74C3C;
}

.cue-box {
    display: flex;
    align-items: center;
    gap: 10px;
}

.cue-icon {
    font-size: 1.3em;
    color: #F39C12;
}

.cue-text {
    font-style: italic;
    font-size: 0.95em;
    color: #BDC3C7;
}

/* Анимации */
.point {
    opacity: 0;
    transform: translateY(10px);
    animation: fadeInUp 0.5s forwards;
}

.point:nth-child(1) { animation-delay: 0.1s; }
.point:nth-child(2) { animation-delay: 0.3s; }
.point:nth-child(3) { animation-delay: 0.5s; }

@keyframes fadeInUp {
    to {
        opacity: 1;
        transform: translateY(0);
    }
}

/* Адаптивность */
@media (max-width: 600px) {
    .bench-press {
        padding: 20px;
    }
    .exercise-title {
        font-size: 1.5em;
    }
}
.thruster {
    background: linear-gradient(145deg, #1a2a3a, #2c3e50);
    border-radius: 12px;
    padding: 25px;
    margin: 30px 0;
    color: #ecf0f1;
    font-family: 'Roboto', sans-serif;
    box-shadow: 0 8px 25px rgba(0, 0, 0, 0.2);
    border-top: 4px solid #e74c3c;
}

.exercise-header {
    display: flex;
    justify-content: space-between;
    align-items: center;
    margin-bottom: 20px;
    border-bottom: 1px solid rgba(255,255,255,0.1);
    padding-bottom: 15px;
}

.exercise-header h3 {
    color: #f39c12;
    margin: 0;
    font-size: 1.6em;
    text-transform: uppercase;
    letter-spacing: 1px;
}

.exercise-badge {
    background: #e74c3c;
    color: white;
    padding: 5px 12px;
    border-radius: 20px;
    font-size: 0.8em;
    font-weight: bold;
}

.exercise-description {
    line-height: 1.7;
    margin-bottom: 25px;
}

.exercise-description strong {
    color: #f1c40f;
}

.comparison {
    display: flex;
    margin: 25px 0;
    background: rgba(0,0,0,0.2);
    border-radius: 10px;
    overflow: hidden;
}

.vs-item {
    flex: 1;
    padding: 20px;
}

.vs-item h4 {
    color: #f39c12;
    margin-top: 0;
    text-align: center;
    font-size: 1.2em;
}

.vs-item ul {
    padding-left: 20px;
    margin-bottom: 0;
}

.vs-item li {
    margin-bottom: 8px;
    position: relative;
}

.vs-item li::before {
    content: "•";
    color: #f39c12;
    position: absolute;
    left: -15px;
}

.vs-separator {
    background: #e74c3c;
    color: white;
    width: 40px;
    display: flex;
    align-items: center;
    justify-content: center;
    font-weight: bold;
    writing-mode: vertical-lr;
    letter-spacing: 2px;
}

.exercise-tip {
    background: rgba(241, 196, 15, 0.15);
    border-radius: 8px;
    padding: 15px;
    display: flex;
    gap: 12px;
    align-items: center;
    border-left: 3px solid #f1c40f;
    animation: pulse 2s infinite alternate;
}

.tip-icon {
    font-size: 1.5em;
    color: #f1c40f;
    flex-shrink: 0;
}

.tip-text {
    margin: 0;
    font-style: italic;
}

@keyframes pulse {
    0% { opacity: 0.9; transform: translateY(0); }
    100% { opacity: 1; transform: translateY(-3px); }
}

/* Адаптивность */
@media (max-width: 768px) {
    .comparison {
        flex-direction: column;
    }
    
    .vs-separator {
        width: 100%;
        height: 40px;
        writing-mode: horizontal-tb;
    }
    
    .exercise-header {
        flex-direction: column;
        align-items: flex-start;
        gap: 10px;
    }
}
.dip {
    background: linear-gradient(145deg, #1a2a3a, #2c3e50);
    border-radius: 12px;
    padding: 25px;
    margin: 30px 0;
    color: #ecf0f1;
    font-family: 'Roboto', sans-serif;
    box-shadow: 0 8px 25px rgba(0, 0, 0, 0.2);
    border-top: 4px solid #3498db;
}

.exercise-header {
    display: flex;
    justify-content: space-between;
    align-items: center;
    margin-bottom: 20px;
    border-bottom: 1px solid rgba(255,255,255,0.1);
    padding-bottom: 15px;
}

.exercise-header h3 {
    color: #3498db;
    margin: 0;
    font-size: 1.6em;
    text-transform: uppercase;
    letter-spacing: 1px;
}

.exercise-badge {
    background: #3498db;
    color: white;
    padding: 5px 12px;
    border-radius: 20px;
    font-size: 0.8em;
    font-weight: bold;
}

.variations {
    display: flex;
    margin: 25px 0;
    background: rgba(0,0,0,0.2);
    border-radius: 10px;
    overflow: hidden;
}

.variation {
    flex: 1;
    padding: 20px;
    text-align: center;
}

.variation h4 {
    color: #3498db;
    margin-top: 0;
    font-size: 1.2em;
}

.variation-content {
    display: flex;
    flex-direction: column;
    align-items: center;
    gap: 10px;
}

.variation-icon {
    font-size: 2em;
}

.variation-separator {
    width: 1px;
    background: rgba(255,255,255,0.1);
    margin: 15px 0;
}

.exercise-tip {
    background: rgba(52, 152, 219, 0.15);
    border-radius: 8px;
    padding: 15px;
    display: flex;
    gap: 12px;
    align-items: center;
    border-left: 3px solid #3498db;
    animation: pulse 2s infinite alternate;
}

.tip-icon {
    font-size: 1.5em;
    color: #3498db;
    flex-shrink: 0;
}

.tip-text {
    margin: 0;
    font-style: italic;
}

@keyframes pulse {
    0% { opacity: 0.9; transform: translateY(0); }
    100% { opacity: 1; transform: translateY(-3px); }
}

/* Адаптивность */
@media (max-width: 768px) {
    .variations {
        flex-direction: column;
    }
    
    .variation-separator {
        width: 100%;
        height: 1px;
    }
}
.back-squat {
    background: linear-gradient(145deg, #1a1a2e, #2c3e50);
    border-radius: 12px;
    padding: 25px;
    margin: 30px 0;
    color: #ecf0f1;
    font-family: 'Roboto', sans-serif;
    box-shadow: 0 8px 25px rgba(0, 0, 0, 0.2);
    border-top: 4px solid #e74c3c;
    position: relative;
    overflow: hidden;
}

.back-squat::before {
    content: "";
    position: absolute;
    top: -50px;
    right: -50px;
    width: 100px;
    height: 100px;
    background: radial-gradient(circle, rgba(231, 76, 60, 0.1) 0%, transparent 70%);
}
technique-steps {
    display: flex;
    flex-direction: column;
    gap: 15px;
    margin-bottom: 25px;
    position: relative;
    z-index: 2;
}
.step {
    display: flex;
    gap: 15px;
    background: rgba(155, 89, 182, 0.1);
    border-radius: 8px;
    padding: 15px;
    transition: transform 0.3s;
}

.step:hover {
    transform: translateX(5px);
}

.step-marker {
    background: #9b59b6;
    color: white;
    width: 30px;
    height: 30px;
    border-radius: 50%;
    display: flex;
    justify-content: center;
    align-items: center;
    font-weight: bold;
    flex-shrink: 0;
    font-size: 0.9em;
}

.step-content {
    flex: 1;
}

.step-content p {
    margin: 0 0 5px 0;
    font-weight: 500;
}

.step-detail {
    font-size: 0.9em;
    color: #bdc3c7;
    line-height: 1.5;
}
.box-jump {
    background: linear-gradient(145deg, #1e272e, #485460);
    border-radius: 12px;
    padding: 25px;
    margin: 30px 0;
    color: #f5f6fa;
    font-family: 'Roboto', sans-serif;
    box-shadow: 0 8px 25px rgba(0, 0, 0, 0.2);
    border-top: 4px solid #ffd32a;
}